maybe you should give more variety?dont think 4 kind of exercises of 4 reps for the chest are going to be useful. i mean flies and press.what about 5x5 bench press and 3x12 incline bench flies?same thing for the rowing movements

_________________Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.

sorry i meant sets not reps.. 4 sets for 4 exercises look too much in my opinion.about the diet it always depend how you want to look, if you want to become well defined, without bodyfat or want to become bigger.if you want to look well defined i guess all those nuts and cashews (it even depends from the quantities) are not going to be useful, try to get them only once a day and primarly or for breakfast OR before to go to sleep as a resource for the night.in my opinion it looks too less, if you are squatting more than 70kg i guess you need more than humous and tofu. add some more like legumes

_________________Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.

ps i would suggest you to train with 2 exercises for big muscles1 for small ones.

example: for chest on monday making bench press is enough but if you want more you can add an extra with dumbell incline flies.and even all those sets for trapezius are too much.try to hit with a multijoint workout

_________________Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.

Great advice thank you. I'll give all that a go and let you know how I get on. I definitely want to be defined but need to build muscle so guess it's a case if trial and error to get the balance. I'm 27% body fat so want that down to about 14%

this isnt true or every fat person in the gym who does hundreds of sit ups a week would have ripped six packs, losing fat is all about diet. look at strong men they have unbelievably strong mid sections and train them very very hard but dont usually have abs.

_________________"iam the strongest one! iam the viking!" - jon pall sigmarsson“may all of your dreams and ambitions happen, but most important, may all of your enemies die"www.infowars.com

this isnt true or every fat person in the gym who does hundreds of sit ups a week would have ripped six packs, losing fat is all about diet. look at strong men they have unbelievably strong mid sections and train them very very hard but dont usually have abs. its all about calorie deficit

_________________"iam the strongest one! iam the viking!" - jon pall sigmarsson“may all of your dreams and ambitions happen, but most important, may all of your enemies die"www.infowars.com

this isnt true or every fat person in the gym who does hundreds of sit ups a week would have ripped six packs, losing fat is all about diet. look at strong men they have unbelievably strong mid sections and train them very very hard but dont usually have abs. its all about calorie deficit

of course is about diet too.. but in this case we are not talking about a powerlifter. his diet is not the one for strongmen he is eating whole meals maybe 3 times a day and they are not high caloric (i mean thai curry tofu) so if he keeps on eating that way, weight lifting could help to burn the extra fat. or at least it is happening with me and i eat a lot of carbs and healthy fats and generally i dont make cardio.

_________________Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.

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